Keto diet: What to eat plus two delicious recipes

To lose weight and even for athletes, the ketogenic diet is a great success. This diet rich in fats that go against all received ideas in terms of diet would, in fact, be very effective in losing weight while being healthier. 

The ketogenic diet is a rather specific diet that consists of consuming a majority of dietary fat. Contrary to what one might think, this diet very rich in lipids would have many health and line benefits!

Concretely, the ketogenic diet goes against current nutritional recommendations since it consists of consuming more than 80% of the daily energy intake in the form of lipids. Proteins, on the other hand, must represent 12 to 15% of the total energy intake. Finally, carbohydrates provide only 2 to 10% of total energy. Carbohydrates are the main source of energy for the body, while lipids are a secondary source of energy. These constraints lead to profound changes in daily nutrition. The goal is to activate a secondary metabolic pathway to produce more stable and less harmful energy: ketogenesis.

Foods allowed in the ketogenic diet:

Vegetal oils

Butter

Oilseeds

Meats

Pisces

Eggs

Tofu and soy

Unsweetened green vegetables

Citrus

Berries

Dairy products

Foods prohibited in the ketogenic diet:

Starchy

Cereals

Bread

Cakes, cookies, pastries

Sugar and sweet products

Prepared meals and processed foods

Chocolate

The majority of fruits

Sweet vegetables: beetroot, carrot, etc.

keto resources

In practice, removing all sources of carbohydrates can seem quite complicated. Carbohydrates are everywhere in the modern diet. To help you, here is a typical two delicious recipes to help you start your diet.

Ketogenic diet: avocado recipe stuffed with cream cheese and nuts

For 2 people

1 ripe avocado

40 g fresh cheese

20 walnut kernels

5 ml walnut oil

A few sprigs of chives

The juice of half a lime

Salt pepper

Preparation of avocado stuffed with cream cheese and nuts

To make this recipe, start by finely chopping the chives and then crush the nuts.

Then open the avocado in half and remove the stone. Using a spoon, take a little avocado flesh to leave more room for stuffing.

In a salad bowl, mix together the picked avocado flesh, fresh cheese, crushed nuts, chives, walnut oil, and lemon juice. You should get a homogeneous stuffing but not a boiled appearance. Salt and pepper to your liking.

Finally, place this stuffing in each of the two avocado halves and enjoy immediately.

This recipe is ideal as part of the ketogenic diet since it provides a concentrate of high-quality fatty acids. Indeed, avocado is a source of Omega 9 while walnut oil and walnuts are two invaluable sources of Omega-3. The stuffed avocado is therefore a concentrate of energy to start the day off right and boost the brain and metabolism.

Ketogenic diet: recipe for sea bream ceviche with citrus oil

For 1 person

150 g sea bream

2 c. olive oil

1/2 shallot

15 coriander leaves

The juice of half an untreated lemon + zest

Untreated half orange juice + zest

Salt pepper

Preparation of sea bream ceviche in citrus oil

To make this ceviche recipe, start by finely chopping the half shallot and then chop the coriander. Wash and squeeze half the lemon and half the orange. Take the citrus zest.

Then cut the sea bream into 1cm cubes. Then, in a bowl, place the sea bream and cover it with citrus juice. Then add the shallot, coriander, and olive oil as well as the zest. Salt and pepper to your liking. Be careful to dose the zest according to your tastes to prevent the dish from being too strong.

Cover and leave to stand in the fridge for 1 to 2 hours so that the citrus juice cooks the fish.

Finally, coarsely drain the fish to get rid of a little excess citrus juice and then taste the ceviche very fresh.

Ceviche is a very interesting dish as a source of lean proteins, essential amino acids, and quality lipids. Here, it is the citrus fruits that subtly cook the fish for a very fragrant result. In this recipe, the sea bream can be replaced by another white fish of your choice and the orange can be replaced by lime. For a complete dish, you can include cucumber and tomato.